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 To comply with Phase 4 please choose organic fruits and veggies

Beans are an excellent source of protein, iron, and fiber and are very low in cholesterol.  The one negative is the high amounts of carbohydrates combared to the fiber content.  For this reason, you must eat these in proper combination and portion.  Beans will not harm or boost your metabolic rate.  If you are in your weight loss stage, beans would be something you have sparingly.  But if you are maintaining, beans are an excellent choice.  Just remember your bullet proof shield.